CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work. Warm-Up Warm-Up (No Measure) 2 ROUNDS 1:00 Bike 5 Clean Deadlift 5 Hang Muscle Cleans Compete Power Clean (1.) 3×3@70-75% Power Cleans off Blocks ) *Barbell should be in the Hang Position above the knee (Score is Weight) -Rest...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength 4 SETS (Weight) 8-10 Incline Barbell Tempo Bench (30X0) -Rest 1:00- 8-10/8-10 Single Arm Supported DB Tempo Row (30X0) -Rest 1:00 b/t Sets- (Score is Weight of Bench) GOAL: RPE 9 | This should be a TOUGH upper body push/pull combo, building on the weight and...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) ON AN 8:00 RUNNING CLOCK.. 2 ROUNDS 10 Strict Press 10 Tuck-Ups / V-Ups 10 Scap Pull-Ups 1:00 Cal Row (Increasing Intensity) Into… 1 ROUND 10 Strict Press 10 Strict Knees to Chest 10 Small Kip Swings 1:00 Cal Row (Increasing Intensity) Workout – Performance...Read More